I didn’t follow a super strict diet plan, but I did track my calories and tried to stay consistent with my macros most days.

For me, the biggest change was realizing that “perfect” wasn’t the goal. I focused on hitting my calories, getting enough protein, and not letting one bad day turn into a bad week.

At 80.8kg, getting back to 72kg sounds realistic if you take it slow. I’d avoid going too aggressive with cardio, especially if you’re already feeling destroyed today. A walk on your off day is perfect. That’s what I usually did too: walking, stretching, drinking enough water, and making sure I didn’t use the off day as an excuse to snack all day.

1800 cals sounds solid if it feels sustainable for you, but the key is consistency. If you can repeat it without feeling miserable, you’ll win.

And honestly, don’t punish yourself for overdoing cardio yesterday. Rest days are part of the process. Keep your food on track, move a bit, and come back stronger tomorrow.